Comparing Nutrients in 300 calories Carrots VS Boiled Balsam-pear , Leafy Tips

Weight per 300 calories

• Carrots: 732g
• Boiled Balsam-pear , Leafy Tips: 882g

Carrots have 1.2 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 300 calories - Carrots or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	45.3% 59g	130g per day for Men 19-50 years
Sugars	48% 34.7g	12.7% 9.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.55% 4.02g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	44% 16.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	679% 6110μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	191% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	55% 8.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	516% 6.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	194% 776μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43mg	545% 491mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.83mg	85.3% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	1199% 1439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	24% 241mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	197% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.4% 2.2mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	197% 829mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	206% 4.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	156% 5312mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	7.65% 115mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	17.5% 646g	21% 783g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Boiled Balsam-pear , Leafy Tips:

• Raw Carrots have 5.7 times more Vitamin A and 3.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2.7 times more Vitamin B1, 5.9 times more Vitamin B2, 6.6 times more Vitamin B6, 5.6 times more Vitamin B9, 11.4 times more Vitamin C, 2.6 times more Vitamin E and 14.9 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Boiled Balsam-pear , Leafy Tips:

• Raw Carrots have 4.4 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.5 times more Calcium, 5.4 times more Copper, 4.1 times more Iron, 9.4 times more Magnesium, 4.5 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium, 10.9 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 6.9 times more Omega 6, 3.8 times more Sugars and 1.2 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 39.2 times more Omega 3 and 4.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.